GZCLP

GZCLP is the linear progression program Cody Lefever (u/gzcl on Reddit) built from his GZCL Method. He first shared it in his free GZCL manual on r/Fitness, and the r/Fitness wiki carries the reference write-up. It suits beginners and novices who want strength and size together, and lifters coming off a stalled 5x5.

Tiers Every session has three tiers:

• T1: the heavy main lift, 5 sets of 3. The last set is AMRAP (as many reps as possible), stopping with 1-2 reps left rather than grinding to failure.
• T2: a second main lift for volume, 3 sets of 10.
• T3: an accessory, 3 sets of 15 with the last set AMRAP.

The 4-day rotation

• Day 1: Squat (T1), Bench Press (T2), Lat Pulldown (T3)
• Day 2: Overhead Press (T1), Deadlift (T2), Dumbbell Row (T3)
• Day 3: Bench Press (T1), Squat (T2), Lat Pulldown (T3)
• Day 4: Deadlift (T1), Overhead Press (T2), Dumbbell Row (T3)

Leave at least one rest day between sessions where you can. Rest 3-5 minutes between T1 sets, 2-3 minutes for T2 and 60-90 seconds for T3.

3-day option GZCLP was first laid out for Monday/Wednesday/Friday. Run the same four days in order, three per week, so each week starts where the last one stopped and a given workout lands on a different weekday each week. This plan is written as four sessions a week; on three days a week it lasts 16 weeks.

Starting weights Start T1 at about 85% of your 5-rep max. Start T2 and T3 at weights you can handle for all the prescribed reps with good form. Erring light costs only a few sessions.

Progression

• T1 and T2: when you complete every rep, add weight next session: 5 lb (2.5 kg) to bench and overhead press, 10 lb (5 kg) to squat and deadlift.
• T3: keep the weight until the AMRAP set reaches 25 reps, then add the smallest increment.

When you stall (stages) Each lift moves through stages on its own. If you miss the reps for a stage, switch to the next stage at the same weight, then keep adding weight each session from there.

• T1: Stage 1 is 5x3+. Stage 2 is 6x2+. Stage 3 is 10x1+. If you fail 10x1, rest a couple of days, test a new 5-rep max and restart Stage 1 at 85% of it.
• T2: Stage 1 is 3x10. Stage 2 is 3x8. Stage 3 is 3x6. If you fail 3x6, go back to 3x10 with 15-20 lb (7.5-10 kg) more than you last used for 3x10.
• T3: one stage. If you can't get 3x15, lower the weight 10-15%.

This plan lists the Stage 1 scheme. When a lift moves to Stage 2 or 3, change its sets and reps in the workout to match.

Length Laid out as 12 weeks, but GZCLP runs as long as the stages keep producing progress. When T1 resets come quickly and progress slows, move on to an intermediate GZCL program such as The Rippler. T3 movements can be swapped for whatever your physique needs.